Name: Playbook - Jah'Son Patterson - W4/D1 Lower
Uploaded: 2022-09-28T20:48:11.872Z
Duration: 45 min
Description: W4/D1 Lower

Warm up: 
Bodyweight walking lunge 
Bodyweight lateral  lunge 
Bodyweight reverse lunge 

Circuit: 
Db Goblet squat 
Db goblet squat jumps
Broad jump forward + jog back 

Circuit: x 3-4 
Swiss ball hamstring curls 
Cable pull through 
Db single leg deadlift 

Superset: 
Db step ups 
Db rdl

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Alternating back and forth as you move forward

Bodyweight Walking Lunges

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

Bodyweight Lateral Lunge

- Stand tall with your feet together 
- Take a big step backward with one foot, keeping hips square to the front and pelvis neutral
- Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged
- Press into mid-foot and heel of the front foot to stand, stepping up to starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight Reverse Lunge

Warm up

- Stand with your feet shoulder width apart, holding the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement
- Take a deep breath and descend by simultaneously pushing the hips back and bending the knees
- Once your thighs reach parallel with the floor, begin to reverse the movement
- Keep your abs braced and drive your feet through the floor, returning back to the starting position

DB Goblet Squat

- Stand with your feet shoulder width apart, holding the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement
- Lower into a squat position by bending the knees
- Keep the spine straight, chest lifted, and knees behind toes
- Jump straight up
- Land softly, moving directly into the next rep

DB Goblet Squat Jump

- Stand with your feet shoulder-width apart
- Begin by swinging your arms back behind your body as you bend your knees and push your hips back
- Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground
- Land on your feet and drop back down into the starting position
- Repeat forward as necessary
- Turn and jog back to the start

Broad Jumps Forward + Jog Back

Circuit

- Begin on the floor laying on your back with your feet on top of the ball
- Position the ball so that when your legs are extended your ankles are on top of the ball
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings
- After a brief pause, return the ball to the starting position

Swiss Ball Hamstring Leg Curl

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull Through

- Stand tall, holding a dumbbell in one hand forward of the thighs
- Step the leg behind the dumbbell back allowing the toes of the foot to provide stability, while targeting the front leg
- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

DB Single Leg Deadlift (12 each leg)

- Set up for the dumbbell step up by choosing a pair of dumbbells and holding them down at your sides
- Stand up straight in front of a flat bench or other raised platform
- Keep your eyes facing forward and a slight bend in your knees
- Lift one knee and step onto the platform with your foot
- Once your foot is firmly planted on the platform, use your heel to lift your body up and place your opposite foot on the platform as well
- Pause briefly and then step back down carefully return to the starting position
- Repeat with the opposite leg
- Alternating back and forth for time or reps

DB Step-ups (15 each leg)

- Stand tall, holding a dumbbell in each hand forward of the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

Superset

W4/D1 Lower

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

Adam

W3/D4 Upper - Pull

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W4/D1 Lower

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